Mooloolaba is an Olympic distance race on the Sunshine Coast in March, which usually means warm, humid conditions at the end of a Queensland summer. The bike is fast and flat on a closed motorway, so most athletes ride it hard, and the 10km run along the Esplanade is where an under-fuelled bike leg shows up.
At this distance nearly all of your fuelling happens on the bike. Get carbohydrate and sodium in early on the 40km and the run becomes a pacing job, not a damage-control job.
What the race demands
Distance
1.5km swim, 40km bike, 10km run
Season
March on the Sunshine Coast, typically warm and humid
Main risk
Riding the fast bike hard without fuelling it
Second risk
Sweat and sodium losses in late-summer humidity
Course notes
- 1,500m flag-shaped swim starting at the eastern end of Mooloolaba Main Beach, swum anti-clockwise.
- 40km out-and-back bike on the Sunshine Coast Motorway, closed to traffic, with one climb up to the motorway and a 20km turnaround.
- Two-lap 10km run, clockwise. The 2027 race is on Sunday 14 March.
Source: Mooloolaba Triathlon: event details. Courses and dates can change each year, so check the official athlete guide before race day.
Carbohydrate and sodium targets
- Bike leg: 60 to 90g of carbohydrate per hour from a dual-carb source
- Run leg: small, frequent sips rather than nothing
- Sodium: 500 to 1,000mg per hour if you sweat heavily in the heat
- Fluid: guided by your measured sweat rate, not thirst alone
HYDRAX CORE delivers 85g of dual-carb fuel and 980mg of sodium per serve, so hitting the numbers above is arithmetic rather than guesswork. HYDRAX PRIMER covers the pre-race window with 29g of carbohydrate and 1,313mg of sodium. Run the free fuelling strategy tool to convert these ranges into your own per-hour numbers.
Rehearse the plan in training, then race it. Order now, ships Australia-wide.
Race week and race day timeline
Day before
Raise carbohydrate intake and keep fibre and unfamiliar foods out.
Race morning, 2 to 3 hours out
Rehearsed carbohydrate breakfast. Sip fluid with sodium rather than plain water.
20 to 30 minutes pre-swim
One serve of PRIMER: 29g of carbohydrate and 1,313mg of sodium before the swim.
Bike, 40km
Start drinking CORE in the first 10 minutes once you are up on the motorway. Fuel on a schedule, not on feel.
Run, 10km
Two laps of the Esplanade. Small, frequent intake and sodium at aid stations if it is hot.
Frequently asked questions
How should I fuel the Mooloolaba Triathlon?
Put most of your intake on the bike. Aim for 60 to 90g of carbohydrate per hour from a dual-carb drink across the 40km, start in the first 10 minutes, then keep small sips going on the 10km run.
How much sodium do I need at Mooloolaba?
In warm, humid March conditions many athletes need 500 to 1,000mg per hour, but your own sweat rate and sweat sodium decide the real number. Measure it in a hot training session before race week.
Is the Mooloolaba bike course hard?
The 40km bike is an out-and-back on the Sunshine Coast Motorway with one climb up to the motorway, and the organisers describe it as fast and flat. Fast and flat means steady high effort with few natural breaks, so fuel on a timer.
Should I take anything before the swim?
Yes. A pre-race serve 20 to 30 minutes before the start puts carbohydrate and sodium on board before the swim, when you can't take anything in.
Keep reading
Disclaimer: This page is general information for healthy adult athletes and is not medical, dietetic or coaching advice. Individual carbohydrate, fluid and sodium requirements vary with body weight, sweat rate, conditions and health status. Speak with your doctor, sports physician or an accredited sports dietitian before changing your nutrition or supplement routine, rehearse any fuelling plan in training before race day, and always follow the directions and warnings on the product label.